Wednesday, January 22, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “You can never quit. Winners never quit, and quitters never win.” -Ted Turner

View Public Whiteboard

Pausing Push Press

1 Pausing Push Press + 1 Push Press = 1 rep

Complete 2 reps E2:00 x 4 Sets

Start at 60% of 1RM Push Press and build
Pausing Push Press = 2 sec pause in the dip

Metcon (Time)

“Opening Day”

For Time: (30 min cut off)


Wallball Shots (20/14)

Chest to Bar Pull Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

RX+: Thrusters- 115/85

Kettlebell Swings (70/53)


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